Eating Right: the first step

When trying to lose weight eating right is the most important part. You can workout until you die and you will not lose a pound if you don’t eat right. If you need to start out with baby steps start with a health diet first. Here are some tips to get started.  I'll talk more about all of these things as we go.

Drink water: About a gallon a day. Fill up a gallon container and try to make sure it is gone by bed time. This means more runs to the restroom BUT water is so important when it comes to flushing out the unwanted waist your body will needs to get rid of to lose weight and be healthy.

No processed foods: Processed foods really make your kidneys and liver spend more time filtering the chemicals and such out of your food.  Eating whole foods relieves that strain and lets the kidneys and liver do their job better, that in turn helps you feel better.  Not to mention that with whole foods you get more nutrients in less calories and less calories in a serving size.
Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed.  Whole foods does not necessarily mean organic.  Just to make this clear.  Whole foods can be fresh fruits and veggies, lean meats, beans, nuts..... We will talk more about this soon!

Fruits and vegetables are your "go to" thing to eat. You can eat more or less as much as you want. Try to eat the darker greens and use a variety of other colors through out the day. Raw fruits and veggies are the best way to go but steamed is a good way to mix it up.

Fresh poultry and fish should be your fist choice when it comes to eating meat. Try to limit red meat to only twice a week and cut things like sausage, bacon and the fatty meats out all together.

If you are going to eat grains make them whole grains.  If you make them yourself that is even better.

 

Count calories: WRITE IT DOWN!!!! Keep track of everything that goes in your mouth, at least at first. You MUST HAVE at least 1200 calories a day to keep your body healthy and happy. Let me say that again.  YOUR BODY NEEDS AT LEAST 1200 CALORIES A DAY.  Eating less sends you into starvation mode and we don't want that, but more on that later.  Make good choices on what you choose to eat. Remember everyone is different weights, heights, age, male/female and have different goals. If you input your information here http://www.myfitnesspal.com/ you will know exactly how many calories you need to eat to reach your goal. I like to give a range so you can have a little give and take.  And let me say if you eat the right foods you can eat a lot!!!!  That is the real goal.  EATING THE RIGHT AMOUNT OF THE RIGHT FOODS=NOT BEING HUNGRY= NOT OVER EATING= STAYING IN THE COLORIE RANG= A HELATHY HAPPY YOU.:)


Limit sugar: For now we are going to try to cut out most of the sugar, aka junk food, we eat. Your body will thank you and it helps you cut those calories.



Fat: Fats are important in a healthy diet. We just want to make sure we are getting the right kind of fat. Try to keep your fat intake under 40g a day. Keep away from solid fats like lard or shorting and sugary foods like candy bars.


Remember there are no excuses. If you want to lose the weight you can!

This web page has alot of good info and some healthy recipes to try. Take some time and check it out!
http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/5-Goals-to-Losing-Weight_UCM_307260_Article.jsp

Recipes!
http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/Welcome-to-the-No-Fad-Diet_UCM_305835_SubHomePage.jsp

Day 1!!!

To day is the day!!!

YAY for the beginning of your journey. If you haven't already, weigh yourself, take measurements and write it all down. We will be eating right and exercising for at least 30 min a day for the next 3 months!!! I know there is alot of info to come but let's get started. The most important thing to do right now is eat the right amount of calories (preferably whole foods) and workout. (I will be posting a lot more about eating and workout tips and ideas this week.) Friday's weight will be a starting point 0 for those just starting and last week for those who are ahead of the game. We will take our – lbs from this weight. An important thing is to use the same scale every time. To get the most accurate weight you should weigh in at the same time of day and wearing the same amount of clothing. For example I weigh in the mornings (when you weigh your least) right before I get in the shower. We will weigh in again next Friday for our first - lbs. If you have a digital scale you will be able to see every little ounce you are losing. If you have a dial scale you will not see each ounce but you will see it moving on down!

Measurements: I like to have body measurements too because it is fun and encouraging to see the numbers change there too. Also, as you are getting healthier there are times that your muscle mass is increasing and your fat is decreasing. Your weight may not change but your measurements still shrink because 1 lb of muscle is a lot smaller than 1lb of fat. We will be measuring again at the end and maybe every month. Make sure and write them down. (This was the best picture I could find so please excuse the random numbers)

1. Chest/Bust: Measure around the fullest part of the chest/bust. Do not draw the tape too tightly.

6. Upper Arm: Measure around the widest section of the upper arm located above the elbow.

8. Waist: Measure your waist at the smaller circumference of your natural waist, usually just above the belly button. I have a very high waist so I take a measurement at the smallest part and around my belly button.

9. Hip: Measure at the widest part of your lower hip. Mine is a lot lower than the picture shows but everyone is different.

Thigh: Measure around the widest section of your upper thigh. (around just one leg)

Calf: Measure around the widest section of your calf. (around just 1 calf)



Good luck and have fun!!!

Weigh In Day

To day is weigh in day!!!! Weigh yourself at the same time of day, same cloths, on the same scale as you used last week. Subtract that number from last week's number. Then tell me the -,+ or 0 number. Example: If last weeks weight was 189.5 and this weeks weight was 188 the number you give me is -1.5. You can text me, put it in the comments, tell me when you come over or let me figure it out when you weigh in at my house :).  If you aren't tracking weight yet let me know what your goals are and report your accomplishments for the week.  It can be working out a certain number of times a week or staying on track with your eating.  Remember to put your name on your comment so I know who you are :)
Now week 2 can be a little tricky.  Often people see good results on week one and think, "Oh, that wasn't that hard" and let their efforts slip.  SO BE WARNED.  Week 2 is usually harder to lose weigh in no matter what and especially if you lost a lot in week one.  So, EAT YOUR BEST!! And workout at least 30 min everyday.  Give me your 110% this week and you will not be sorry. Keep up the hard work!!